1. Eat Slowly, Enjoy it!

"select foods we enjoy, taste each morsel as it enters their mouths, and chew deliberately, chew gently, swallow only after the meal is completely chewed, and repeat. It takes time to realize we're full. Eating slowly not only allows us to enjoy our food more, but it also provides us with better signs of satiety."

Enjoy the Food You Eat We're often instructed what to eat, and when we don't enjoy that particular meal, we're less likely to develop long-term good habits." Experiment with new fruits and veggies. Learn how to make new recipes that are flavorful and varied. To enhance the flavor, add herbs and spices. Alternatively, enjoy the sweetness of fruit and the richness of raw and steamed vegetables. There's no reason why your relationship with food shouldn't be enjoyable." 

2. Keep a Gratitude Journal Every Day

"Our eating habits are sometimes linked to our emotions." When we are worried, we may turn to food to help us deal, practise keeping a daily gratitude diary — or simply just a journal to write in when pressured — so can better prepared to manage with stress by acknowledging it and utilizing other tools, rather than going for food as a coping mechanism."

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3. Don't Forget About the Weights!

"Make sure lift weights twice or three times every week." Using moderate to high weights — three or four sets of 10 to 15 reps with weights that challenge you — aids in muscle mass growth. When our body has greater muscle, the food you eat is more likely to be used as fuel rather than stored as fat." 

4. Obtain Enough Z's

"A lack of sleep raises ghrelin, the hunger hormone, and lowers leptin, the satisfaction hormone, which can lead to weight gain." When we are sleep deprived, we crave salty and sweet meals. Why? Because hunger increases our demand for greater energy — aka higher calorie — foods. We also know that sleep deprivation impacts the way we think and process emotions, so it's easy to link this to a reduced ability to make rational decisions in many areas of life, including food. We should reasonably expect to make better decisions when we are well rested. In terms of eating, this means that we shall eat only when we are hungry.

5. Keep Hydrated

"Research has shown that persons who drank two glasses of water before a meal lost more weight than those who did not — and they kept it off." This basic tip serves two purposes. Thirst can masquerade as hunger, prompting you to overeat. And water makes you feel fuller, so you eat less at meals." 

6. Once a week, weigh yourself

“Same day, same time, same amount of clothing. Remember that your weight isn’t a single number but a five-pound range. Work to move the range down, not the exact number.” 

7. re-arrange your plate

"Half your plate should be veggies, a quarter whole grains, and a quarter lean protein." You'll notice a difference if you switch the grains and veggies on your plate. The lone exception is that potatoes, corn, and peas are starchy vegetables, hence they are classified as grains." 

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